This exercise regime is just a guideline to revitalize and strengthen your gluteal muscles. If you’re injured and suspect inhibited gluteals, it’s highly advisable to seek advice from a qualiﬁed professional in order to determine what’s causing the inhibition and correct it accordingly.
Strengthen Gluteal Muscles
Heel Press to Floor
- Laying on your back, bend you knees with the feet flat on the floor an in line with your hips, knees, and ankles.
- Pressing your heel to the floor, concentrate on contraction strength at the buttocks. Start with trying one side at a time and assess if there’s any difference in strength. If the calves are over-working, lift your toes up, then press only the heels to the floor.
- Laying on your back, bend your knees with feet flat on the floor and aligned with the knees, hips, and ankles.
- Start engaging your buttock, the same as in the Heel Press. Afterwards, raise the pubic bone and continue rolling up sequentially through the spine on to your shoulders. Ensure you engage your abdominals to avoid arching your lower back.
- Roll down to the initial position from the top of your spine. You need to be careful, lest you tense your shoulders and neck.
- Optional Progression – Try this with one leg raised towards the ceiling and the foot flexed. While lowering your hips, pull the knee of the raised leg to your chest and then press the hips back up as you press the heel of the raised leg back to the ceiling.
- Standing tall, ensure the arches of your feet are aligned with outside of your hips. Then, engage your legs and buttocks by performing a corkscrew action. While at it, engage the leg muscles while keeping your feet planted in a steady position. Consider placing your hands behind the head to keep the spine upright.
- Flex at your hips. You do this by sending the hips straight behind you, a function known as the hip hinge, which is essential for bending properly. While continuing with the hip hinge, keep the torso in one place in order to end up parallel to the floor, in a flat position instead of collapsing and rounding your spine.
- Re-engage the legs and buttocks by pressing your hips forward.This will bring your torso back to the upright initial position.
- Optional Progressions: Use a weight bar or kettlebell close to your body. The moment you’re able to perform well, proceed to the single leg dead-lift.
- Step out with one leg so far that when descending, your knees bend at right angles and don’t move forward beyond the ankles. Your hand should be behind the head and the torso vertical. When descending, your back heel will lift whereas the back knee will lower straight down to the extent of almost touching the floor. Ensure your knees don’t press inwards to the body’s midline, but remain aligned with the hips and ankles. Likewise, ensure the hips stay on the same plane.
- Press down through the front heel. With this, you’ll re-engage the buttocks and return to the initial position. Repeat for the preferred amount of preps before switching sides.
- Optional Progression: While maintaining a stable base, add torso rotation toward your front leg. Ensure your arms move in position to your lower body as in gait.
Single Leg Step-ups
1. Put one leg up on a step, with the opposite arm placed forward. Ensure the hips, knees, and ankles are in line and that the lead leg’s hip isn’t hiked up.
2. Press down into the lead leg’s heel and step up to balance. While stepping up, move your rear leg forward with its knee bent at 90 degrees. Allow your arms to switch naturally so they’re again in opposition to your lower body. This is to allow for balance.
3. Stay tall while sending the leg that’s up back down to the original position. Then repeat for preferred amount of preps before switching sides.
4. Optional Progression: If you don’t have shoulder complications, try holding a kettlebell steadily overhead in the opposite arm of the leg, which is lifting from back to up, maintaining the arm in a neutral position all through the exercise. This arm needs to make a straight line over your body. Make sure that the spine remains in a neutral position.